The Foundry Printers Row, The Foundry Union Station – CrossFit

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Hip + Ankle Mobility

Coach led barbell warm up

Snatch (8 x 1 Complex)

3-Postion Snatch – Top Down

1x Pocket

1x Below Knee

1x Full

*Sets to be completed on a 2:00 clock

*First set is at 60% of 1RM

*Build weight across working sets

*Yes, these are all squat snatches

Metcon (AMRAP – Reps)

12 Rounds – :45 Work | :15 Transition

AMRAP – Toes-to-Bar

AMRAP – Kettlebell Swing – Russian (53/35)

AMRAP – Row for Kcal

*Score is total reps and Kcals combined


KB (70/53)